Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast

Let’s talk about the signs you need to change your ketogenic diet and what to do if you experience side effects on keto. Top signs you need to change your keto plan: 1. Feeling tired or weak 2. Looking older 3. Heart palpitations 4. Hunger 5. Cravings 6. No weight loss 7. Kidney stones or inflammation The ketogenic diet plan is the reduction of carbohydrates. But, even though it may help prevent specific health concerns, reducing carbohydrates alone does not build your health. You must focus on what you’re replacing your carbs with and how those calories affect your health. The Healthy Keto diet takes the keto diet to the next level by focusing on consuming high-quality keto-friendly foods with positive health impacts. Top things to do to avoid keto-adaptation symptoms or keto flu symptoms and to make sure your keto plan goes smoothly: 1. Increase your B vitamins and electrolytes • Take unfortified nutritional yeast • Consume seven to ten cups of salad a day or take electrolyte powder • Consume plenty of sea salt 2. Consume nutrient-dense, organic foods • Pasture-raised eggs • Grass-fed, grass-finished beef and organ meats • Wild-caught fish • Wild-caught seafood *Important nutrients: • Zinc • Vitamin D • Iron • Iodine • Vitamin A 3. Balance your omega-3 to omega-6 ratio (should be 1:1) • Avoid soy, corn, canola, and cottonseed oil • Consume more cod liver oil, wild-caught fatty fish, and grass-fed beef 4. Read ingredients, including in “keto-approved” foods, and avoid: • Gluten • Corn fiber • Dextrin • Maltodextrin • Sugar alcohols (especially maltitol) • Milk solids 5. Do intermittent fasting • Consume one to two meals a day without snacks • This is essential to support a healthy body and to see positive results 6. Avoid dirty keto, which can include conventional low-quality foods, such as: • Grain-fed animal products • GMO foods • Pesticides • Herbicides • Preservatives 7. Consume organic vegetables grown in soil (locally sourced if possible) • Avoid hydroponic fruits and vegetables 8. Switch to a carnivore diet if you experience bloating or gut inflammation after consuming raw vegetables • Consume different types of healthy, quality protein • Consume cooked vegetables • Consume fermented vegetables 9. If you’re prone to kidney stones, drink at least two and a half liters of fluid a day and avoid certain foods, including: • Spinach • Almonds and almond butter • Kiwi • Strawberries • Chocolate

25 Sep 202317min

Is it healthier to consume cooked vegetables or raw vegetables? That’s what we’re going to cover today. Vegetables have numerous health benefits. They are packed with important vitamins and minerals and are high in fiber. Vegetables are also loaded with phytonutrients, which are hard to get from other types of foods. Phytonutrients have a range of incredible health benefits, from protecting against inflammation to fighting cancer. Raw vegetables grown on soil even contain probiotics, which are friendly bacteria. Organic vegetables have a higher diversity of friendly microbes than non-organic vegetables. But keep in mind that the more you cook a vegetable, the more you’ll lessen the probiotic effects. It’s important to note that not everyone can tolerate high amounts of vegetables. If you are immune compromised or have any inflammatory condition in the gut, you may have difficulty consuming vegetables. If you consume raw vegetables and you feel worse, you may do better on the carnivore diet for a while. However, you could also try fermented vegetables or cooked vegetables. When you cook vegetables, you destroy many of the vitamins and enzymes in them. Heat also kills the microbes in vegetables. However, if you lightly steam or sauté your vegetables, you won’t lose minerals or as many vitamins. Steaming or sautéing vegetables may actually enhance the phytonutrients—but the data on this is inconsistent. As far as raw vegetables vs. cooked vegetables, I believe it’s best to consume a good portion of your vegetables raw. But, certain vegetables should be cooked, like Brussels sprouts, broccoli, and cauliflower. The worst thing you can do as far as preserving the nutrient content in your vegetables is to fry them. You can still consume fried vegetables but don’t think you’re getting a lot of nutrients from them.

25 Sep 202310min

Olive oil is rich in antioxidants and has anti-inflammatory and anti-cancer effects. Olive oil also has incredible effects on certain parts of the body, including: • The cardiovascular system • The nerves and brain • The skin • The eyes Olive oil is a good source of healthy fats and contains vitamins E and K1. However, the real benefits of olive oil occur because of a group of plant chemicals called polyphenols. Polyphenols produce many amazing effects on the body, like helping to prevent complications from chronic disease and oxidative stress. It’s crucial to get real olive oil that’s organic. This is because glyphosate (an herbicide) blocks a plant’s ability to produce amino acids and polyphenols. Glyphosate can also lead to a myriad of other health concerns. Keep in mind that salads contain polyphenols and other phytonutrients. Plus, adding olive oil to salads helps increase the absorption of phytonutrients.

25 Sep 20235min

Today let’s talk about what foods to avoid for healthy, vibrant skin and the best ways to handle skin problems. Altered hormones or an issue with your biochemistry can lead to all kinds of skin issues. It’s crucial to focus on what you're putting in your body to get rid of acne and other skin problems. The worst foods for your skin: 1. Low-fat foods 2. Sugary foods 3. Grains and alcohol 4. Vegetable oils 5. Processed protein 6. Milk and whey protein powder 7. Low-antioxidant foods 8. Foods that destroy the gut flora The best diet tips for healthy skin: • Consume higher amounts of fat • Avoid sugar and carbs • Consume nutrient-dense foods • Consume foods high in phytonutrients • Consume a variety of plants • Consume high-quality protein sources Other ways to support skin health: • Do fasting • Get out in the sun (don’t get burned) • Take cod liver oil • Reduce stress • Exercise • Avoid smoking • Avoid alcohol DATA: https://www.prevention.com/health/a20... https://titanbiotechltd.com/blogs/hyd... https://onlinelibrary.wiley.com/doi/f...

24 Sep 202310min

Today I want to answer some important questions about probiotics. Probiotics are microbes. Microbes are a crucial part of our world. They convert carbon, nitrogen, oxygen, and sulfur into forms that living things can use. We have ten times more microbes living on and inside our bodies than we have cells. Microbes have many functions and help us in various ways, including: • Helping to make nutrients available • Providing immune protection • Protecting against pathogens • Supporting detoxification • Improving digestion • Helping to make vitamins Strong hydrochloric acid in the stomach can kill a good portion of microbes. Bile salts also affect the microbiome. But, some microbes are resilient and can even live without oxygen. How to support the survival of probiotics in the stomach: 1. Take a probiotic supplement or consume probiotic foods at the end of your meal 2. Consume probiotics earlier in the day 3. If fasting, drink more water with your probiotics 4. Don’t take probiotics with lemon water or apple cider vinegar water 5. Consume raw plants grown in soil DATA: https://www.researchgate.net/figure/E... https://www.sciencedirect.com/science...

24 Sep 20236min

Today I want to cover nine signs you’re in ketosis. Testing your ketones when you first start the keto diet can be helpful. But, the problem with testing your ketones long-term is that once you start to burn ketones efficiently, the tests aren’t very accurate. Thankfully, there are nine clear signs that can tell you if you're in ketosis or not. Top signs of ketosis: 1. No keto transitioning symptoms (keto flu, keto fatigue, keto rash) 2. Weight loss (initial water weight) 3. Loose clothes around the waist 4. An increase in energy 5. A boost in cognitive function 6. Less inflammation and pain 7. Feeling satisfied after eating 8. Better mood 9. No appetite

24 Sep 202310min

Today I want to cover the best foods for kidney disease. The top causes of kidney problems are diabetes, insulin resistance, and high-sugar, high-carb diets. Consuming a low-carb diet, like the Healthy Keto® diet, and doing intermittent fasting are two of the best things you can do to help prevent kidney disease. But, if you have stage 3A through stage 5 kidney disease, you may want to consider making some adjustments to your keto plan. If you have a kidney problem, it’s important to work with your doctor to make sure certain nutrients aren’t out of range. These nutrients include potassium, sodium, and phosphorus. Protein levels can also become too high if someone has a kidney problem. The best diet tips for kidney disease: • Consume lower amounts of high-quality protein (pasture-raised organic eggs, wild-caught fish, seafood, and grass-fed, grass-finished beef) • Consume lower amounts of sodium (2,300 mg of sodium per day) • Avoid processed foods and junk foods • Avoid high-potassium foods and consume low-potassium foods • Avoid soda • Avoid foods high in phosphorus • Take the natural form of certain vitamins (B vitamins, vitamin C, and vitamin D3) • Get plenty of omega-3 fatty acids (take cod liver oil)

23 Sep 20235min

Tinnitus is ringing in the ears, and it can drive a person crazy. Today I want to cover some tips to get rid of tinnitus naturally. Tinnitus is a little bit mysterious and hasn’t been fully figured out. Typical treatments for tinnitus are medications called Gabapentin and Klonopin. These two medications both have a mechanism to increase GABA in the brain. GABA is an inhibitory neurotransmitter and slows down the central nervous system. An interesting study shows that people with tinnitus may have lowered GABA and upregulated glutamate. Glutamate stimulates the brain. The problem with GABA supplements is that they don’t cross the blood-brain barrier. This means they will have a difficult time penetrating into the brain to create any effect. However, an amino acid called taurine turns into GABA and can pass the blood-brain barrier. Just be sure to take taurine on an empty stomach. In addition to increasing GABA, it’s essential to inhibit glutamate. MSG and aspartame are high in glutamate, so it’s important to avoid foods containing these ingredients. Other sources of glutamate to avoid: • Hydrolyzed protein • Calcium caseinate • Yeast extract • Textured protein • Whey protein • Soy protein isolates • Soy sauce DATA: https://www.sciencedirect.com/science... https://www.ncbi.nlm.nih.gov/pmc/arti... https://www.tinnitusformula.com/libra... https://www.truthinlabeling.org/names... https://www.lifeextension.com/magazin...

23 Sep 20234min